Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll. Topic discuss toilet humor and inappropriate jokes.

Dodgeball with box forts


A: Bench Press (5-5-5-10-10-10)

tempo 2121

increase weight each set for max effort 10 reps


Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP at a 60 minute effort pace

Row 350 meters

40 double unders or 80 singles or 40 du attempts

10 air squats

8 box step ups ( no jumping)

For conditioned athletes: 60 min effort pace, means at a pace you feel you could sustain for 60 minutes. Typically this is a 80-90% effort. Not 100% as if you were going for maximum rounds.

Say you could get 8 rounds of this at maximum effort. Your heart rate could be at nearly 190 bpm (for 30 yr old male) you’d want to be about 80-90% of that, not factoring in other factors such as pain tolerance, variance in individuals perceived effort levels etc.

If you have no idea what this means, and sometimes have a hard time pushing yourself, you are going 100% until you are forced to slow down.

For CrossFit OPEN athletes, this workout should be done at a sustainable pace, so you are fresh to do the open tonight or tomorrow morning. Not exhausting and draining.